Huge Mahalos again to Chef Rob (RJGourmet) for his help with our Muscles and Mimosas this past Saturday!

STRENGTH:

#run forrest  (16 min Cap)

1 Rounds
500m Run 
Rest 1:00
400m Run 
Rest :50
300m Run 
Rest :40
200m Run 
Rest :30
100m Run

WOD:

#mixed feelings

5 Rounds, On the 4:00 

12 Toes to Bar 

15 Deadlifts (185/135) *If not at Rx Scale to approx 45% of 1RM

12/9 Calorie Assault Bike, 200m Row or 200m Run

CASHOUT:

#Midline

2:00 L-Sit
Every break: 10 Hollow Rocks (Rx+10 GHD Sit-Ups)